Walking two minutes per hour may reverse negative effects of sitting

Walking two minutes per hour may reverse negative effects of sitting
Walking two minutes per hour may reverse negative effects of sitting

HealthDay News — Getting up and walking for two minutes every hour could help reverse the negative health effects from prolonged sitting, according to study findings published in the Clinical Journal of the American Society of Nephrology.

“Whether replacing sedentary behavior with low- or light-intensity activities confers a survival benefit in the general or chronic kidney disease populations is unknown,” noted Srinivasan Beddhu, MD, of the University of Utah School of Medicine in Salt Lake City, and colleagues.

To analyze the effects of replacing sedentary behavior with low-intensity activity, the investigators analyzed data from 3,243 patients who participated in the United States National Health and Nutrition Examination Survey. The study volunteers wore devices to measure the intensity of their activities.

The researchers compared the health benefits of longer bouts of low-intensity activities, such as standing, with light-intensity activities, such as walking. The study participants were followed for three years. During that time, 137 of the people died.

Standing more may not be enough to offset the dangers of sitting for too long, but short bursts of light activities, such as walking, cleaning, and gardening, can boost the longevity of people who are sedentary for more than half of their day, found the scientists. Trading two minutes of sitting for two minutes of light-intensity activity each hour lowered the risk of premature death by 33%.

"It was fascinating to see the results because the current national focus is on moderate or vigorous activity. To see that light activity had an association with lower mortality is intriguing," Srinivasan Beddhu said in a university news release.

"Based on these results, we would recommend adding two minutes of walking each hour in combination with their normal activities, which should include 2.5 hours of moderate exercise each week."

References

  1. Beddhu S et al. Clinical Journal of the American Society of Nephrology. 2015; doi: 10.2215/​CJN.08410814
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